Al llarg dels anys, he provat diverses classes de fitness que van des de HIIT, cardio de dansa i ciclisme indoor fins a entrenaments de menor impacte com Pilates i ioga, combinant el treball d'aixecament de peses i cinta de córrer al gimnàs. Mai havia gaudit prou d'un entrenament com per comprometre'm amb una afiliació completa, fins que ho vaig provar F45 Formació a finals de 2022. Un any i mig i més de 250 classes després, l'entrenament F45 s'ha convertit en la meva principal forma d'exercici.
Amb més de 1.700 estudis a 65 països, F45 Training ofereix classes de fitness en grup funcionals i d'alta intensitat. Unir-me a F45 em va fer sortir de la meva rutina de fitness, però el que m'ha mantingut a prop són les sessions de 45 minuts que sovint tenen la sensació que estan passant volant; la variació de classes, moviments i focus corporals; i l'entorn d'equip encoratjador. Ara he fet classes a set ubicacions diferents de F45 Training a quatre ciutats del món i amb Passaport F45 — una nova incorporació a una subscripció il·limitada que ofereix als membres sis classes presencials gratuïtes al mes a qualsevol estudi F45 del món; tinc previst visitar-ne més.
F45 membership pricing varies by studio. A single drop-in class is $30 and up, and a seven-day trial can be as little as $7, depending on where you live. Get more details on F45 costs here .
As someone who's tried a variety of fitness classes, I know how intimidating it can be to try a workout for the first time. Keep reading for a breakdown on everything you should expect for your first F45 Training class and my honest F45 review.
Com és l'entrenament F45?
F45 Formació is centered on 45-minute functional training sessions, which focus on mimicking movements you use every day, like pulling, pushing, and lifting. Each day, workouts will fall into one of three categories: cardio, resistance training, or a hybrid of the two. The schedule intentionally alternates between cardio and resistance-training workouts to allow for members to take classes every day (if desired) without fatiguing. Cardio classes typically utilize a combination of ERG machines like rowing machines , SkiErgs, and exercise bikes and bodyweight exercises , while resistance days usually incorporate strength training equipment including kettlebells, Y-bells, dumbbells, and barbells.
Though you'll have an idea of what to expect based on the class you signed up for (cardio, resistance, or hybrid) and formats are often repeated, every class looks different in terms of the number of stations, timing, and moves. I prefer F45 Training to similar group fitness workouts that combine HIIT and strength training because of this variation. For example, Barry's Bootcamp classes alternate between weights and running on a treadmill and Orangetheory Fitness uses a mix of treadmill, rowing, and floor exercises, while at F45 Training, equipment and exercises vary every class.
In my experience, instructors can often make or break a fitness class. But because F45 Training workouts are formulated in advance and displayed on screen so class members can easily follow along, you don't have to book your classes based on the instructor. Of course, there are F45 coaches there to help with form, prevent injuries, and lead classes, but they don't create the workouts themselves.
I've also found F45 Training to have a more welcoming environment compared to other group fitness classes. The energy doesn't feel super intense or bro-y, and members are typically friendly. In addition, because everyone is at different stations focusing on different moves, I've never felt self-conscious or worried about others paying attention to me, which can often be a concern when you're new to a fitness class.
Què esperar a la teva primera classe de formació F45
Prepare for class by knowing what type of class you're walking into, which you'll be able to see when you sign up. I recommend arriving 10 to 15 minutes early to your first F45 Training class. When you first walk in, expect a coach to ask about any injuries or exercises you're avoiding. At the start of class, you'll be directed to the blue turf, which is where members stand while the coaches walk through the format and every station, and demo each of the movements. While the quick demos might feel overwhelming, know that you won't have to memorize any moves: there are multiple screens throughout the room that show timers and videos of athletes demonstrating each movement and station during the class as well.
The group will then break up for a warmup, which is also instructed on screen. This includes basic movements like arm circles, inchworms, and spinal twists. During this time, a coach will assign you a number to indicate the station you start at. Once you get to your station, you'll usually have one or two partners to move through the class with you. From there, the screens and coaches will always instruct you on what to do next, whether that's move or stay in a station or take a hydration break. Classes always end with a quick stretch and cooldown.
F45 Formació Tips For Beginners
Què vestir i portar a l'entrenament F45
Per als dies d'entrenament de resistència, recomano sabates de gimnàstica planes per a l'aixecament de peses per evitar lesions. Roto entre les meves sabatilles de cross-training preferides, que són les A la sabata d'entrenament Cloud X 3 ($ 167 i més) i Under Armour Unisex UA SlipSpeed Training Shoes ($ 120). També prefereixo portar guants d'aixecament de peses, com el Guants d'aixecament de pes per a dona de Contraband Pink Label (23 dòlars), per evitar butllofes, callositats i llàgrimes a la pell a les mans.
Per a la vestimenta, utilitzeu la roba d'entrenament amb la qual us sentiu més còmode, però opteu per roba activa que absorbeixi la suor i que doni suport. Prefereixo portar un tanc d'entrenament i polaines d'entrenament de cos sencer (a diferència dels pantalons curts) per obtenir més llibertat de moviment i suport addicional per als exercicis a terra. El meu punt de partida conjunts coincidents incloure el Lululemon Align Halter Tank Top (49 $, originalment 68 $) i Lululemon Align Pantalons de tall alt 25' (98 dòlars o més), el Tanc d'esquena prim per dona de Beyond Yoga Spacedye (68 $) i Leggings midi de cintura alta per a dona Beyond Yoga (87 dòlars, originalment 97 dòlars), i el tanc de Vuori AllTheFeels (74 dòlars) i la polaina Vuori AllTheFeels (98 dòlars).
La majoria d'estudis ofereixen tovalloles de sudor, però val la pena consultar amb antelació per assegurar-se. I no us oblideu de portar una ampolla d'aigua, la necessitareu.
Yerin Kim és l'editora de funcions de PS, on ajuda a donar forma a la visió de funcions i paquets especials a tota la xarxa. Graduada a la Newhouse School de la Universitat de Syracuse, té més de cinc anys d'experiència en la cultura pop i els espais d'estil de vida femení. Li apassiona difondre la sensibilitat cultural a través de les lents de l'estil de vida, l'entreteniment i l'estil.
